How to get abs?

JellyyBeanz

So I’m female, 5’11 and about 157 pounds (goal of 150) and I’ve kind of made a goal for myself to have somewhat visible abs by about February. Is this a reasonable time frame? Also, besides losing weight and doing crunches/twists etc does anybody have advice for how to define your stomach? I’d really appreciate it.

TavistockToad

Depends what your bodyfat % is currently?

JellyyBeanz

TavistockToad wrote: »

Depends what your bodyfat % is currently?

I’m not entirely sure, I’ve never really done a test for that. Based on photos online I’d guess in the 20-25% range?

TavistockToad

Well if you're around 20% then it's probably doable, if you're around 25% then probably not.

That's not very helpful, but it really does depend on how lean you currently are?

rsclause

I think you will need to be less than 15%. That is when I started to see mine. Might as well ramp up the AB work now so they will be ready when you are. It won't spot reduce but will give you a head start.

janejellyroll

rsclause wrote: »

I think you will need to be less than 15%. That is when I started to see mine. Might as well ramp up the AB work now so they will be ready when you are. It won't spot reduce but will give you a head start.

The range of body fat for visible abs is generally going to be different for men and women.

TavistockToad

rsclause wrote: »

I think you will need to be less than 15%. That is when I started to see mine. Might as well ramp up the AB work now so they will be ready when you are. It won't spot reduce but will give you a head start.

OP is female

JellyyBeanz

What’s the best way to lower body fat %?

TavistockToad

JellyyBeanz wrote: »

What’s the best way to lower body fat %?

Calorie deficit while lifting heavy stuff

sardelsa

What do you mean by visible abs? Like chiseled 6-pack? or a bit of definition? Abs are dependent on low enough bodyfat% but genetics and muscle base as well. If you get down in weight and you still aren't seeing the definition you want, you may not have enough muscle for them to show. I've been there at one point. Keep in mind for females it is typically more difficult to see very defined abs.

sardelsa

This is a great thread on how to get there.

https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

JellyyBeanz

sardelsa wrote: »

What do you mean by visible abs? Like chiseled 6-pack? or a bit of definition? Abs are dependent on low enough bodyfat% but genetics and muscle base as well. If you get down in weight and you still aren't seeing the definition you want, you may not have enough muscle for them to show. I've been there at one point. Keep in mind for females it is typically more difficult to see very defined abs.

Just a bit of definition, not a full six pack or anything.

claireychn074

sardelsa wrote: »

What do you mean by visible abs? Like chiseled 6-pack? or a bit of definition? Abs are dependent on low enough bodyfat% but genetics and muscle base as well. If you get down in weight and you still aren't seeing the definition you want, you may not have enough muscle for them to show. I've been there at one point. Keep in mind for females it is typically more difficult to see very defined abs.

This.

My body fat is c17% but I’m pear shaped: no fat at all on upper half but all on lower half. Vague ab definition up top, round lower belly. I reckon I’d have to get to c12% body fat to show my abs and I’m not sure I want them that badly!

haydnnorton4802

I am a 6 foot 5 19-year-old male weighing approximately 157 pounds with a body fat percentage within the desirable range to allow my abs to show. I consume estimably around 4737 total calories from fat at 344.3, protein at 1986.8 and carbohydrates at 2405.9. All from healthy sources, with the majority of carbs originating from brown rice, whole grain bread, sweet potatoes and greek yogurt, and protein and fat derived from chicken, tuna and turkey/ham slices. My TDEE is 3197, I work abs everyday, a split of biceps/triceps/chest and back/shoulders/legs on alternating days, as I alternate between light and HIIT cardio everyday. I have been gradually working toward my ambition of gaining weight at a steady rate, but recently, my muscle mass will not increase whatsoever, and i only seem to be gaining modest amounts of visceral belly and neck fat. I am stuck in a perpetual cycle of appearing "skinny fat", and it's very frustrating. I do experience extreme levels of cortisol on account of my stress and insomnia, i take no supplements, and I'm left wondering whether i am retaining water weight or some other vague and indeterminate thing inhibiting me from achieving my goals. Any advice?

sardelsa

@haydnnorton4802 you will probably get more help if you post your own thread topic, in the gaining section there are plenty of people who should be able to help. But in general, if you are gaining weight, and you don't feel like you are gaining adequate muscle, take a look at your workout programming (including recovery) and how quickly you are gaining which can both lead to poor muscle to fat gain. Why are you doing HIIT every other day? That could definitely be affecting your recovery from lifting, which when bulking should be your #1 priority if you want to gain muscle.

jjpptt2

sardelsa wrote: »

What do you mean by visible abs? Like chiseled 6-pack? or a bit of definition? Abs are dependent on low enough bodyfat% but genetics and muscle base as well. If you get down in weight and you still aren't seeing the definition you want, you may not have enough muscle for them to show. I've been there at one point. Keep in mind for females it is typically more difficult to see very defined abs.

Agreed.

Visible abs is a result of both low enough body fat and sufficient muscle mass.